Healthy ME - Day 1

I apologize up front if I miss a day along the way but here we go....

Woke up at 4:30 am this morning and rode the bike for about 10 mins. Then I took my multi-vitamin and my pre-workout drink (Superpump 250) and got my butt down to the gym. Like I said, I'm not starting from scratch and I do have some know how here but, I have a split training routine. Today was Chest and Biceps. My routine was as follows:

Flat Chest Flies
- 12 reps @ 40lbs
- 10 reps @ 50 lbs
- 10 reps @ 55 lbs

Bicep Curls (EZ Curl bar)
- 12 reps @ 40 lbs
- 10 reps @ 50 lbs
- 8 reps @ 60 lbs

Incline Dumbell Press
- 12 reps @ 40 lbs
- 12 reps @ 45 lbs
- 12 reps @ 50 lbs

Hammer Bicep Curls
- 10 reps @ 20 lbs
- 10 reps @ 25 lbs
- 10 reps @ 25 lbs

Dumbell Pullovers/Ball Push ups
- 10 reps @ 45 lbs / Push ups until failure
- 10 reps @ 45 lbs / Push ups until failure
- 10 reps @ 45 lbs / Push ups until failure

Incline Bicep Curls
- 10 reps @ 20 lbs
- 10 reps @ 20 lbs
- 10 reps @ 20 lbs

And then I feel like puking!

This whole workout, the chest exercise is immediately followed by the bicep exercise and then immediately followed by an ab exercise. You then take 30-45 seconds rest and continue on to the next set. For beginners, take 90-120 seconds rest but really try to push yourself.

After the workout, I take a protein shake because your body needs it to aid in the repair of the muscle tissue you have destroyed while training.

As for the rest of my menu, I will post more on this later...


PS.... My Chest is killing me!